Post Op. Contest

To better assist the body in adapting to a contest diet, it’s good to periodically shock the system. The body is always working to save itself and a strict diet will move the system into starvation mode. It’s important to know how your body is going to react, along with a gradual move into a strict diet. Cold turkey is not the key, but sometimes moving in stages to better assist the shock your body might undertake for the diet. My contest is nine weeks out and my cheat days are fast approaching their end.

The original diet consisted of six days on, with one day off. The off day had a challenge of eating about 10,000 calories in a day. The record on the cheat was approximately 14,000 calories in one day. This goes against common dieting focus of strict for so long, but it does assist the body in staying extremely clean for the diet duration. The cheat day focus will be broken down into two sections.

Part I will be from breakfast until 2:00 pm.

10 egg whites, oatmeal, ½ fruit 5-6 oz chicken, ½ cup broccoli x 3 Part II will be from

2:00 pm until 10:00 pm. ice-cream Pizza, cookies, donuts and mainly anything else I can consume in a short period.

This has been a consistent addition to my diet since it began in June and has been effective, not only in losing the weight, but keeping my diet sane. With eight weeks left, my diet will be changing tomorrow to focus on less fatty foods. This would be mainly be egg whites, since chicken has a higher concentration of fats.

Delayed Onset Muscle Soreness:

If you’ve ever lifted weights or exercised, chances are you’ve felt it. This I believe is the number one cause of people not returning to the gym or any other exercise routine. The body uses oxygen to function, but when the body cannot keep pace with the required need it transfers into a anaerobic state of energy use. This energy comes from glucose and is broken down further into pyruvate – further breaking down into lactate which allows the body to continue the exercise and use more energy.

When the levels of lactate reach elevated levels, there’s an increase of acidity within the muscle. In this environment, the body works in less efficient levels. Slowly, after oxygen increases lactate goes back into pyruvate and allow the body for further recovery. There is a common assumption that the lactic acid is responsible for the muscle soreness felt roughly two days after a workout. The lactic acid does cause the burning sensation felt during the exercise, but there isn’t a clear reason why the muscles become sore. One common consensus is the body is trying to get the body to slow down so it can recover properly. Research has been done in high lactic acid levels and muscle soreness after a workout and there currently is not a common link.

Either way, the soreness is response from the muscle cell damage and most likely resulted in the release of other chemicals within the body. The cause of DOMS is still unknown, but these chemical and metabolites released in the body most likely cause muscle inflammation, swelling and soreness.

I manage an office of ten and it seems like every other day they bring in cookies, throw a party or having something to celebrate the wonders of crap food. During this time, most of them are complaining about adding on extra weight and can’t figure out their starvation isn’t going to work. So it appears that no matter how many times I attempt to explain (In a non-blunt fashion) it doesn’t sink in. It’s a little frustrating, but that’s life I guess. It took several month, but they no longer offer me food and during my birthday they didn’t bring a cake or snacks, the office got to enjoy my birthday bannana.

Most complications from family arise when they don’t understand what you’re trying to accomplish. The sport of bodybuilding itself is on the fringes on main stream culture and is often viewed as selfish and odd. I find that couples who knew about the others involvement prior to getting together are more likely to find support in the other spouse. Those who get into the sport after meeting/marriage etc… have more difficulties, due to the strict and sometimes selfish nature of the sport. I’m fortunate to have an understanding wife, who knew about my particpation before we got together. She also likes the outcome and not being the typical "late 20’s male with a beer gut".

For those that are getting into the sport, it’s important to communicate what’s at stake and sacrifices that may be made. Dieting, training and contest prep can place a lot of stress on a relationship.

I’m shooting for a contest on the 8th of Nov. This gives me a little more then 12 weeks to be prepared.  I’m currently shifting my diet on a three day rotation, with either 300,200, 100 g of carbs and average about 290 grams of protein daily.

My original goal was a contest on the 13th of september, but the end result would have been to much muscle lost. I’m doing an updated picture session on Friday to compare the progress.

I’m shooting for a contest on the 8th of Nov. This gives me a little more then 12 weeks to be prepared.  I’m currently shifting my diet on a three day rotation, with either 300,200, 100 g of carbs and average about 290 grams of protein daily.

My original goal was a contest on the 13th of september, but the end result would have been to much muscle lost. I’m doing an updated picture session on Friday to compare the progress.

Others may come across this, but I hear it at work everyday. “I want to lose weight, don’t feel like exercising and I’m only twice a day” - Basically, the people I come across want to be thinner, more muscular but don’t want to take the time or energy to understand or better themselves.

Besides exercising, there are a few other ways to enhance the metabolism. It won’t work properly unless you use everything together and learn how to manage your own body, diet and mind set.

1.      Muscle Tissue: The more muscle you have the more calories you burn regardless of how active you are.

2.      Meal Frequency: Frequent eating while matching energy expenditure allows metabolism to elevate. In contrast, going too long between meals causes a significant slow down in metabolism. Fad diets also can cause a giant disruption in the metabolism and screw things up for a long tiem.

3.      Activity Level: This goes without saying…

4.      Food Choices: Eating quality complex carbohydrates from whole grain sources, leaner proteins and fresh fibrous carbs allows the body to become more thermic in nature, elevating both metabolism and caloric burn. Conversely, high sugary foods (including many of the “fat-free” foods) are considered “empty” in caloric value.

5.      Hydration Level: Low water intake can lead to poor organ function and additional stress on the body, which contributes to a slowing of metabolism. This will also cause you to frequent the bathroom more often.

6.      Stress: High stress causes elevations in the hormone Cortisol, which interferes with the body’s ability to lose excess fat, lowering metabolic function.

7.     Genetics:  Some people are born with better metabolisms, it sucks but it’s true.

8.      Hormonal Production: Some people produce more of the hormone of T3 and T4 are hormone. Most people just need to make the aforementioned adjustments and they’re on track for cranking up their slow metabolism. Eating frequently and exercise assist in the increase of the metabolism.

The basic deal is that people need to pay attention to their body and take the time to understand proper nutrition and exercise. Not everyone wants to be really 5% bodyfat, but knowing what the body needs to assist in losing weight is more important.

(bits and pieces of the post was taken from other sources, I was just in a hurry to finish the post so I could eat my 8th meal of the day

I had the biggest craving for anything sugary that I’ve had in about five weeks. The house is quiet and I needed a distraction so I turned to the forums and blogs. It definetly helped. So I’m not eating 12 egg whites with diced tomotoes and making myself believe it’s pudding.

:)

The overall effect of the diet is amazing, but it’s a struggle to finish my workouts and it practically saps my energy for the rest of the day. My diet is goes in a random cycle where some days are 300g of carbs, others 200g and 100g. This allows for a simple shock and awe effect to the body. Once a week (usually Saturday mornings) I have a binge day which will last until 2:00 pm. Pretty much anything is on the table.
Last week - 1/2 gallon of ice-cream, 3 waffles, 2 blt’s, about 10 home cooked cookies, fruits and I think a snickers bar was thrown in there. It totaled a little over 5000 calories, equaled a sick wife and son who wanted to try my waffle/ice-cream combo.

The theory in this madness is the supercharge the body, restore a balance in the system and allow for a very strict diet for the remainder of the week. It also helps me look forward to the weekend a little bit more.

While the diet is going through, the workouts are toned down a little. I’m not increasing the number of sets or reps - to me this is stupid. I was able to put on size and muscle due to workout habits before, they aren’t going to change much since it has the potential of ruining the whole deal. The workouts are now more straight sets - forced, dropped and supersets are done until the after the competition.

Most injuries occur during the diet phase and the body just won’t be able to recover. (added note - make sure to take multi vitamins and vitamin C) As the contest nears the diet will continue on the course. Within a two week time phrame, I’ve dropped about 12lbs and maintained a lot of muscle. Definition is increasing and the waist line is trimming down.

The entire process is a blast, but it’s difficult to maintain the energy and focus on certain days. Especially when you come home from work and your two boys want to play and you struggle through. (they don’t know I’m hurting, but that’s what tylenol is for)

So I’m eating about every 2-3 three hours and I eat the most of my carbs by 1:00. The most carbs in the afternoon are vegies (green). Otherwise, I’m up to about 300g of protein daily…

The diet overall is going great, but I’m feeling sluggish during the end of the day. Between the training and cardio, work and family I think it’s taking a toll. There’s 8 weeks left until the show… I’m hoping I’ll be ready for the contest. If things don’t pan out there will be another during the end of october.

 On a good note, my cheat morning is tomorrow. I’m slated to eat about 6000 calories before 2:00 pm. I’m thinking it’ll recharge the system and kick start the metabolism again.

kt